Back Extension

Lie face down in a prone position. Lengthen your spine and draw your tailbone toward the floor; imagine lifting your bellybutton to your spine in efforts to support the low back during the movement. Arms should be long by your side with the palms facing down and pinky fingers pressed into the thighs. This alignment of the arms helps to facilitate the external rotation of your shoulders and opening of the chest. On your inhale breath, lift your head and chest off the floor while keeping your gaze down. As you lift, imagine trying to reach your fingers towards your feet. This will help you keep your shoulder blades down your back as well as maintain the proper extension of the spine. On the exhale breath, lower to the starting position.